SAMPLE NCAA I TRAINING SCHEDULE - COLLEGE TRACK AND FIELD TRAINING

Ed Cheserek

COLLEGE TRACK AND FIELD TRAINING

WILLY WOOD

Below is a sample week of training during the first week of Holiday Vacation. This was done on their own at home. Keep in mind, the distance runners were still ascending to higher volume after a couple of down weeks after cross country,

Sample NCAA I Training Schedule – Holiday Break

3000m – 5000m, MEN

Monday - 60 minutes easy . Tuesday - 50 minutes easy + 6 x 100m strides Wednesday - 65 minutes easy Thursday - 40 minutes easy Friday - 20 minutes easy + 2 x 2 miles @ 5:15 pace w/ 5’ easy + 20 minutes easy Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy

1500m – 5000m, MEN

Monday- 50 minutes easy + 6 x 100m strides Tuesday - 12 x 400m in 70 w/ 200m recovery jog Wednesday - 50 minutes easy Thursday - 35 minutes easy . Friday - 2 miles easy + 6 miles @ 5:30 - 5:40 pace + 2 miles easy . Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy

15000m-5000m, WOMEN

Monday - 50 minutes easy Tuesday - 50 minutes easy + 6 x 100m strides Wednesday - 60 minutes easy Thursday - 30 minutes easy . Friday - 5 x 800m in 2:40 + 4 x 200m in 34 all w/ 2’ recovery . Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy

800m, MEN

Monday - 50 minutes easy + 6 x 100m strides Tuesday - 4 x Mile in 5:15 with 2.5 min rest Wednesday - 50 minutes easy Thursday - off Friday - 50 minutes easy Saturday - 3 mile AT run @ 5:40, 5:30, 5:20 pace + 10 x 200m in 32 w/ 30” rest . Sunday - 65 - 75 minutes easy

800m, WOMEN

Monday - 50 minutes easy + 6 x 100m strides Tuesday - 10 x 400m in 80-82 w/ 200m recovery jog Wednesday - 50 minutes easy Thursday - off Friday - 3 mile AT run @ 6:30, 6:20, 6:10pace + 6 x 200m in 35 w/ 200m recovery jog . Saturday - off Sunday - 60 minutes easy

Sprints, M&W

Monday - 2 x 10 min Hard on stationary bike w/ full recovery Tuesday - weight training only . Wednesday - 3 x ( 300m – rest 1’ – 300m) Men 45, Women 54 - 6 minutes between sets . Thursday - off . Friday - weights Saturday - 10 x 100m in 15m / 17w starting one on the minute (43-45” rest) . Sunday - off